How to Gain Weight and Build Muscles Naturally

There are many people who want to gain weight but are unable to do so. For this people need to know what to eat, how much to eat, and how to exercise so that they will be efficiently utilized to build muscles.

The average calorie required by a male is 2,200 and by a female is 1,900 per day. If the calories intake by a person is less than that required, then the person will surely be underweight. We need on an average of 1000 calories per day to gain half kilo of weight in a week. To gain weight we need to concentrate on two things: Food and Exercise.

Eat several meals a day: If you want to gain weight then increase the number of meals per day. Increase it from a general 3 to 5 or 6. Rather than trying to eat more in the three meals, try to eat frequently.
No junk food: Always avoid junk food as it contains trans fats or saturated fats which is not good for health. They contain lots of preservatives also.
Dairy products: Go for dairy products to gain weight. Dairy products include cheese, butter, curd etc.
Beverages: Drink healthy beverages like milk, juice, shakes. Also drink protein drinks and blend with your favorite juice if required.
No soup: Do not start with a starter like soup. Directly start the main course. Otherwise, you will not be able to eat much.
Track your calories: Track your calories and check whether you need more. If you need more then how much. There are many online services also which can help you to track you calorie intake everyday.
High protein food: Always keep in mind the list of food containing high protein content like fish, egg, meat, beans, pulses, peas etc., but remember carbohydrates and fats are also required for the body. So, do not replace them with proteins. Have a balanced diet.
More snacks: Increase your snacks intake. But do not include junk food in your snacks. Your snacks may contain shakes, dried fruits, nut, yoghurt, muffins etc.
Mental health: Always be happy from inside. Every action in the body is controlled by the brain. If brain is healthy, then everything will be healthy. The food you take will be utilized very efficiently.
Physical health: In order to gain weight and build muscles naturally, give less stress to aerobics. Aerobics is mainly used to reduce weight. Concentrate more on resistance and heavy weight exercises like Push ups, Oblique twists, Squats, Lunges etc.